Trail 80K

Race strategy

Run hard on the first mountain, but save energy for the second.

• Big early climb with 1400m gain. Hold your pace, save your legs for later.
• 1212m descent. Go easy, save your quads.
• The finish is runnable. Save your legs to run it all the way.
• Long race. Control your HR and effort. Early mistakes cost the most.
• Control your HR on the first mountain, save your quads on the descents until 47.2km, then run your race pace.
• Start · 0.0km–1.9km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.9km–17.0km · Climb of 1398m. Ease in: hold back more than feels necessary. The race is still ahead. Climb by heart rate or breathing, not pace. At altitude your pace drops, and that's fine. Hike the steepest pitches.
• Work · 17.0km–34.4km · Descent of 1212m averaging 11%, climb of 1002m, high point 2697m. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace. This descent is hard on the legs: short steps, stay in control, poles if you have them. At altitude your pace drops, and that's fine. Hike the steepest pitches.
• Fade · 34.4km–67.4km · Descent of 1535m averaging 12%. Plus 1 more descent. Your energy fades, and that's normal: hold a steady effort and stop counting the miles. This descent is hard on the legs: short steps, stay in control, poles if you have them. Running pays off here: run wherever you can. At altitude your pace drops, and that's fine. Hike the steepest pitches. Your heart rate drifts down on its own: don't chase your early-race numbers, go by feel.
• Home · 67.4km–75.3km · 7.9km of runnable trail. No heroics: settle back into your own effort and hold it to the line. Running pays off here: run wherever you can.

Course

The course climbs 3900m+. With 49m/km of climbing, this is a true mountain course with sustained climbs and descents. By gradient, 48% of the distance is uphill, 37% downhill and 15% flat. The longest climb runs 17.0km at an average 8.2% grade (1398m of vertical). The longest descent runs 12.8km at an average 12.0% grade (1535m of vertical). The steepest climb averages 31.8% over 0.3km. The steepest descent drops at 67.8% over 0.2km. Surface: 69% trail, 16% road, and 13% smooth.

Summits

The highest summit on the course is Pointe de Peyreguils / Punta de Peiraguils (2702m), 17.0km from the start.

Poles

Trekking poles are worth taking: about 9.0km of the course favours them.

Quad damage

Quad damage risk is moderate (index 47 of 100), with 47% of the load in the first half: 2 descents deserve a plan and a couple of downhill sessions before race day.

• Control your HR on the first mountain, save your quads on the descents until 47.2km, then run your race pace.
• #1 · 17.0–28.0 km · 1212 m D−, -11.0% · 47.4 km ahead → control
• #2 · 34.4–47.2 km · 1535 m D−, -12.0% · 28.1 km ahead → control
• 60.7–67.4 km · 777 m D−, -11.6% · 7.9 km ahead → your pace